SECOND QUARTER

LESSON 1: Moderate to Vigorous Dance Activities- Modern/ Contemporary Dance

When we say moderate to vigorous physical activities, it means that work-out should start
moderately and slowly before proceeding to a more strenuous one. The main reason is that
muscles, bones as well as the heart and lungs should be prepared properly to avoid injuries like
torn and pulled muscles, heart burn and exhaustion.

Today, because of the fast growth of the food industry, we are tempted to eat almost anything,
especially fast foods and processed foods. It we consume most of these kinds of food; we may
become overweight or obese. If we will not engage ourselves in activities that would burn the
calories from the food we take, it would lead to cardio-vascular related illnesses. We need to have
a fitness plan to follow, so we can achieve our goal of overall human wellness.

There are a lots of activities to choose from that we can be a part of such as jogging, hiking, or
brisk walking, or dance group. What’s important is that we engage ourselves in physical activities
so that we can maintain fitness inside or outside the school.

1. FITNESS PLAN- a guide for managing physical activities to achieve fitness.

2. MODERATE ACTIVITIES- exercise, dance, work-out or games that require minimum effort.
3. VIGOROUS ACTIVITIES- exercises work-outs or games that requires a low to a high
maximum effort.
4. CARDIO-VASCULAR RELATED ILLNESS- a kind of sickness brought about by overweight and
obesity.
5. PMHR or PERSONAL MAXIMAL HEART RATE- is your own maximal heart beat at your age
subtracted from 220.
6. THR or TRAINING HEART RATE- the individual’s heart beat at 60% and 80% intensity of
exercise.
7. RPR or RESTING PULSE RATE- the pulse rate at rate
8. ACTIVE PULSE RATE- the pulse rate during or immediately after an activity
9. PULSE RATE- the number of heart beats per minute

MODERN DANCE is a broad genre of western concert or theoretical dance, primarily arising out of
Germany and the United states in late 19 th and early 20th centuries. Modern dance is always
considered to have emerged as a rejection of or rebellion against classical ballet. Modern dance is
codified; it has many techniques named after the modern dance pioneer who created them.

Dance artists such as Isadora Duncan was pioneering new forms and practices in what is now
called aesthetic or free dance performance. This dancer disregard ballet’s strict movement
vocabulary, they stopped wearing corsets and point shoes in the search for greater movement.

Some modern dance is usually performed in themed choreographic sequences; it projects a

message. It leans more toward interpretative dance. Modern dance is a specific style of dance that
is free form and stems from the core, or torso of the body and uses elements like contact- release,
floor work, fall and recovery and improvisation.

SOME STEPS IN MODERN DANCE

 1. CHAINE TOUR- chain turns
2. GLISSADE- gliding steps
3. JETES- jumps
4. TOUR DE BASQUE- leaps
5. CHASSE- a quick gliding steps with one-foot leading

CONTEMPORARY DANCE is a dance style of expressive dance that combines elements of several
dance genres including modern, jazz, lyrical and classical ballet. It is a genre of dance performance
that developed during the mid-20 th century and has grown to become one of the dominant genres
for formally trained dancers throughout the world. Due to its technical similarities, it is often
perceived to be closely related to modern dance, ballet, and other classical concert dance styles.
Contemporary means happening or existing at the same time, it is often used the describe dance
works that are created in the present or recent past.

LESSON 2: Associated with MVPA’s to Monitor/Adjust Participation/Effort- Hip Hop Dance

United States Center for Disease Control and Prevention (CDC) recommends that adults should
get at least 150 minutes a week of moderate- intensity or 75 minutes of vigorous-intensity aerobic
activity. They also advise engaging in muscle-strengthening activities two or more days a week. The
optimal level for intensity for exercise depends on the individual but, generally speaking, the
recommended exercise guidelines is 30 to 45 minutes at a moderate-intensity rate, five days a
week. The same benefits can be achieved in 20 minutes at a vigorously intense rate, three days per
week.

It is known to us how important exercise is to our overall health. One way to monitor, track or
measure the intensity of our exercise is by using the PERCEIVED EXERTION SCALE or RPE as RATING
OF PERCEIVED EXERTION. The standard scale of Perceived Exertion ranges from 0-20.

The scale is helpful in measuring the intensity of your exercise so that you can monitor your
target heart rate. Sometimes, over exercising leads to discomfort that in way gives you less
interested in engaging to physical activities.

In general, for most workouts it would be better to be at around level 5-6. Working at a level 10
isn’t recommended for most workouts. For longer, slower workouts, keep your PE level at 5 or
lower.

LOW INTENSITY OF EXERCISE level3-5

MODERATE INTENSITY level 5-6

HIGH INTENSITY level 8-9

EXERTION RPE SCALE BORG SCALE ACTIVITY EXAMPLES

None 0 6 Lying on the couch
Just noticeable 0.5 7 to 8 Bending over to put
on your shoes
Very light 1 9 to 10 Easy chores, such as
doing laundry
Light 2 to 3 11 to 12 Leisurely walking that
does not increase
 your heart rate
Moderate/ somewhat 4 to 5 13 to 14 Brisk walking or
hard moderate activity that
speeds up in your
heart rate without
making you out of
breath
Hard 6 to 7 15 to 16 Vigorous activity such
as jogging, biking or
swimming (increases
your heart rate and
makes you breathe
harder and faster)
Very hard 8 to 9 17 to 18 The highest level of
activity that you can
continuing doing
without stopping such
as running
Maximum effort 10 19 to 20 A short burst of
activity, such as a
sprint, that you
cannot keep doing for
so long.

HIP HOP DANCE refers to street dance style performed to hip hop music. In the 1970’s, an
underground urban movement known as “hip hop” began to form in the Bronx, New York City. It
focused on emceeing over house parties and neighborhood block party event, held outdoors.

Jamaican- born DJ Clive “Kool Herc” Campbell pioneered the use of Djing percussion “breaks” in
hip hop music. He is also the first major hip hop deejay. He is an 18-year-old immigrant who
introduced the huge sound system of his native Jamaica to inner city parties.

Hip Hop is also a cultural movement that attained popularity in the 1980s and 90s and the
backing music for rap, the musical style incorporating rhythmic that become the movement’s most
lasting and influential art form.

The term hip hop refers to a complex culture comprising four elements: deejaying or
turntabling (aural), rapping also known as Mcing or Rhyming (oral, graffiti painting (visual) and b-
boying (physical). Hip Hop dance involves two dances: breaking and social dances.

Hip Hop dance is a broad category that includes a variety of styles, like the following:

1. BREAKING- a floor oriented dance moves, wherein each person take turn in dancing.
2. LOCKING- it is a freeze or sudden pause then moving again.
3. POPPING- more on illusory moves, where dancers push their bodies.
4. JOOKIN- gliding on tip toes.
5. TURFING- a fusion of mining and gliding that places heavy emphasis on story telling
(through movement) and illusion.
6. JERKING- a movement of arms and hands as if conducting, the wrists cross in front of the
chest and the sweep out in time, or a half time with the music.
7. KRUMPING- intense, fast paced, and sharp highly energetic movement involving arms,
head, legs and feet.